The Protocol | CoachSmart Health
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Feel Great System
Daily Protocol

01 Morning

Unimate

Wake up and hydrate. Start with at least an 8 oz glass of water, then mix one packet of Unimate into 16 to 20 ounces of water, hot or cold, whichever you prefer.

  • Sip gradually over the next few hours
  • Avoid snacking while sipping
  • Supports morning energy, focus, and a smoother transition into your day
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02 Midday
12:00 to 1:00
First meal window

Balance

Combine one packet of Balance with 8 ounces of water and drink it immediately. Balance at lunch is optional, so use it if you want extra blood sugar support or appetite control. Eat your meal in this order:

  • Protein first
  • Healthy fats second
  • Minimal carbs and sugar last

This order helps stabilize blood sugar and reduce cravings.

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03 Afternoon

Unimate again

Prepare your second Unimate. Mix one packet into 16 to 20 ounces of water, hot or cold, and drink it throughout the afternoon.

  • Slow, steady sipping supports energy, focus, and appetite control
  • No snacking
  • Helps you stay satisfied and avoid afternoon cravings
View official materials
04 Before dinner

Balance again

Mix your Balance. Combine one packet with 8 ounces of water and drink it immediately, then eat your meal in this sequence to support stable blood sugar and reduce cravings:

  • Protein first
  • Healthy fats second
  • Desserts and fruits last, choosing low sugar and low carb options whenever possible
05 Evening

Stop eating by 8 PM

No snacking after dinner. This structure helps your body wind down, stabilizes blood sugar overnight, and reduces late night cravings.

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Why it works

Eating protein and healthy fats first slows digestion and helps keep blood sugar steady, which can reduce cravings and support metabolic health.

A serving of soluble fiber before carbohydrates helps slow the meal's impact, supporting lasting satisfaction, better portion control, and steadier energy afterward.
Fiber before meals
Fasting is not about eating less at the table. It is about a longer, calmer stretch with no food, so insulin can come down.
Fasting and your window
Explore the research library

Questions

Balance, a soluble fiber, mixed in water before each meal. Leading with fiber softens how fast the meal reaches your blood sugar, so you feel full sooner and crash less after.

Unimate in the morning to start the day, and Balance in water right before each meal. Unimate is sugar free, so most people sip it inside their fasting window, and Balance goes with the meal that opens your eating window.

Start small and go slow. Mix it with plenty of water, take it with food when that feels better, and ease in instead of all at once. If it still does not sit right, reach out and Dr. Marla will help you adjust it.

Your A1c is an average, and the daily swings underneath it are the part you can move. The whole rhythm is built to soften those swings, meal by meal. Read the A1c note in the research library, or ask Dr. Marla about your own numbers.

Morning light on a counter as a cup of tea is stirred

Tomorrow morning

Ready to feel great?

Begin with your morning glass of water: one sachet before one meal, creating a simple daily ritual that supports a steadier, more intentional day.

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